| the5krunner - user manual · 2017. 3. 20. · recovery page artfiff the recovery page provides a...

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WHOOP // USER MANUAL

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USER MANUAL

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INTRODUCTION

Welcome to WHOOP!

WHOOP is the performance optimization

system designed to help elite athletes

and teams win. Through a sleek wrist-

worn strap that measures strain and

recovery, WHOOP provides key insights

into an athlete’s health, fitness, and gen-

eral well-being.

WHOOP is always on, providing a

complete picture that helps balance

training plans, prevent injury, and

improve team performance.

Our mission: Higher performance

through accountability and knowledge.

Welcome to the Performance Lifestyle.

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ART012Introduction ......................................................................................................

Contents .......................................................................................

The WHOOP Strap

Charging the WHOOP Strap ..................................................

Charging the Battery Pack .....................................................

Positioning the WHOOP Strap ..............................................

Adjusting the WHOOP Strap .................................................

Connecting the WHOOP Strap ............................................

The WHOOP Mobile App

WHOOP Strap Status ...............................................................

The Menu ....................................................................................

The One Day Overview .........................................................

Strain Page .................................................................................

Activity Breakdown...................................................................

Recovery Page ..........................................................................

Recovery Statistics ...................................................................

Sleep Performance Page ......................................................

Detailed Sleep Statistics ........................................................

Sleep Needed Page ..............................................................

Sleep Coach ..............................................................................

Calendars ..................................................................................

Date Changing & Syncing ....................................................

Initiating an Activity or Sleep ...............................................

Completing an Activity ..........................................................

Team Pages ..............................................................................

Support .......................................................................................

Warranty .....................................................................................

Wear & Care ..............................................................................

Product Safety Information ...................................................

FCC Information .......................................................................

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TABLE OF CONTENTS

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CONTENTS

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TABLE OF CONTENTS

Contents

Inside your can you will find a charged

WHOOP Strap and a Getting Started card.

You will also find your fully charged Bat-

tery Pack and USB Cable packed in the

WHOOP Travel Puck.

WHOOP Travel Puck

WHOOP Battery Pack & USB Cable

Disposable Stand

WHOOP Strap

Can Lid

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ART012Charging the WHOOP Strap

Simply slide the fully charged Battery

Pack onto the WHOOP Strap in the di-

rection shown. The Battery Pack should

slide along the slots on the sides of the

device, just under the clasp, and will

lock into place so that the Battery Pack

engages with the Side Contacts of the

WHOOP Strap.

The Battery Pack should be left on

the WHOOP Strap for 90 minutes for

a full charge. Once fully charged, the

WHOOP Strap will last approximately

40+ hours* before needing to be

charged again.

* This is assuming a 100% charged battery and includes one 60 minute Activity and an 8 hour Sleep Activity.

THE WHOOP STRAP

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WARNING: High impact strikes, exposure to temperature extremes and or recharging below 0 degrees C, may result in a serious lithium battery failure.

Charging the Battery Pack

The Battery Pack should be plugged

into the Micro USB for 150 minutes for a

full charge.

The Battery Pack contains LEDs that will

indicate when it is fully charged. The

LED will change from Red to Green

when fully charged.

When attached to the WHOOP Strap,

the Battery Pack will indicate the battery

level of the WHOOP Strap when dou-

ble-tapped.

THE WHOOP STRAP

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ART012Positioning the WHOOP Strap

The WHOOP Strap should be placed on

the wrist, about 1 cm above the bone of

your wrist.

The WHOOP Strap should be snug,

but not too tight - just tight enough to

ensure the sensors make solid contact

with your skin. As a good rule of thumb,

if you can slide your pinky finger under

the strap, it is likely too loose.

THE WHOOP STRAP

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ART012Adjusting the WHOOP Strap

You can adjust the band of the

WHOOP Strap by pulling the excess

band through the bar at the end of the

housing.

Note that the band should be threaded

over and down through the inner slot,

then back up through the outer slot.

This allows the housing to sit closer to

the surface of your skin and ensures

the sensors make solid contact.

You should trim the excess band for a

more comfortable fit. Be sure to use

sharp scissors and leave at least an

inch of excess band.

THE WHOOP STRAP

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ART012Connecting the WHOOP Strap

To connect a WHOOP strap,

tap the iPhone Settings

button, and select Bluetooth.

Be sure Bluetooth is enabled. Find the

ID for your WHOOP Strap and select

it. Your ID is located on the bottom of

the sensor, as shown below. The status

will change to “Connected” once the

Bluetooth connection is made.

Before you connect your WHOOP Strap

to your device, it will be listed under

“Other Devices”.

Locate your WHOOP Strap ID

Enable Bluetooth

THE WHOOP STRAP

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ART012WHOOP Strap Status

The Strap Status page in the WHOOP

App allows you to monitor the Battery

Level and Bluetooth connection of the

WHOOP Strap. You can also see the

WHOOP Strap ID and the version of

firmware the Strap is running.

Double Tapping the Whoop Strap

By double tapping the top of the

WHOOP Strap sensor, the LEDs along

the side will illuminate to indicate the

status of the battery. This can also be

done with the Battery Pack connected.

WHOOP Strap ID & Firmware

Current Heart Rate

WHOOP Strap Battery Level

Bluetooth Status

WHOOP Support

THE WHOOP MOBILE APP

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ART012The Menu

To navigate the WHOOP iOS

App, access the Menu by

selecting the icon at the top

left corner of the screen.

From the Menu, you can

• access your One Day Overview,

Strain, Recovery and Sleep pages,

• start recording an Activity, or add a

past Activity after you completed it,

• access the Sleep Coach feature

• access the Strap Status page to

receive up to date status of your

WHOOP Strap, including connection

and battery life.

• change your Settings, or

• access Help and email Support Logs

to WHOOP Customer Support.

Add a past Activity

Access Sleep Coach

Strap Status

Settings

Help / Support Logs

Initiate an Activity

Overview, Strain, Recovery, Sleep


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ART012One Day Overview

This page gives you a one day view

of your Day Strain, Activities, Recov-

ery, Sleep Score, and calories burned

throughout the day. The System Status

Box gives you an at-a-glance status of

the WHOOP system.

You can access your full day timeline

view by tilting your device horizontally.


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ART012Strain Page

The Strain page provides a summary

of a day’s Strain, as well as the statis-

tics (Calories burned, Average Heart

Rate, and Max Heart Rate) for that day

relative to the average of the last two

weeks.

You can access the day’s individual

Activities, the Strain score for each of

those Activities, and the statistics for

each Activity.

To access the Strain page, simply swipe

left from the One Day Overview. You

can also access previous days by swip-

ing up or through the Calendar view.

You can sync the app by swiping down.

Day Strain

Access the Day’s Activities

Access Day Strain Statistics

Access the Calendar


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ART012Activity Breakdown

By selecting an individual Activity from

the Strain page, you can access a de-

tailed breakdown of the Strain for each

Activity.

This page features detailed Raw Heart

Rate for the duration of the Activity,

Average Heart Rate, Max Heart Rate,

Duration and Calories burned. You can

also access the Map of the Activity for

Running, Cycling, and other GPS-track-

able Activities.

You can also Edit Activities to change

Start and Stop times, or the Activity type.

Edit Activity

GPS Map (when applicable)

Raw Heart Rate

Activity Statistics

Activity Information and Strain


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ART012Recovery Page

The Recovery page provides a summa-

ry of a day’s Recovery, calculated au-

tomatically during the last 5 minutes of

Slow Wave Sleep. This page also gives

you access to the Recovery statistics for

that day relative to the average of the

last two weeks.

You can access the User Input logged

for that day’s Recovery.

To access the Recovery page, simply

swipe left twice from the One Day

Overview.

Day Recovery

Access User Input

Access Recovery Statistics

Access the Calendar


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ART012Recovery Statistics

By tapping the window under the

Recovery score, you can access

a summary of Recovery statistics -

Heart Rate Variability, Resting Heart

Rate, Sleep and Recent Strain - for

that day relative to the average of

the last two weeks.

Day Recovery

Access User Input

Recovery Statistics

Access the Calendar


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ART012Sleep Performance Page

The Sleep Performance page provides

a summary of the previous night’s sleep,

primarily the Sleep Performance score,

which is the Hours of Sleep compared

to the amount of Sleep Needed.

This page also provides statistics (Time

in Bed, Disturbances, and Latency) for

that night relative to the average of the

last two weeks.

You can access more detailed statistics

by touching the Hours of Sleep and

Sleep Needed.

To access the Sleep page, simply swipe

left three times from the One Day Over-

view.

Sleep Performance score

Hours of Sleep

(Access to detailed statistics)

Sleep Needed

(Access to detailed statistics)

Sleep Statistics

Access the Calendar


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ART012Detailed Sleep Statistics

This page gives you a detailed break-

down of the previous night’s sleep in

relation to the average of the last two

weeks. You can view Time in Bed, the

number of Disturbances you experi-

enced, your Sleep Latency (the amount

of time it took you to fall asleep), and

time spent in each Sleep Cycle. You

can also see a snapshot of your Raw

Heart Rate.

You can access this page by touching

the Hours of Sleep on the Sleep Perfor-

mance page. You can also access User

Input by swiping left.

By tapping Edit, you can change Time

in Bed to regenerate your Sleep Perfor-

mance and Recovery.

Number of Disturbances,

Sleep Statistics: Time in Bed,

Sleep Latency, Sleep Cycles

Raw Heart Rate graph

Edit Time in Bed


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ART012Detailed Sleep Needed Statistics

This page gives you a detailed break-

down of your Sleep Need from the pre-

vious night. You can view your Baseline

Sleep Need, amount of time added for

Recent Strain or any accumulated Sleep

Debt, and any reduction due to Recent

Naps.

You can access this page by touching

the Sleep Needed on the Sleep Perfor-

mance page.


Recent Naps

Total Sleep Needed

Personal Baseline, Recent Strain,

Sleep Needed Statistics:

Accumulated Sleep Debt,

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ART012Sleep Coach

The WHOOP Sleep Coach allows

you to plan your bedtime around the

amount of sleep you need. Select

whether you’d like tomorrow’s perfor-

mance to allow you to Peak, Perform, or

simply Get By. Then select what time

you need to wake up.

The WHOOP Sleep Coach will calculate

your Suggested Time to Bed based on

your Sleep Need and how much Time

in Bed you would need to reach that

Sleep Need.

Tomorrow’s target performance

Recommended Time in Bed to

achieve your terget performance

Suggested Time to Bed

Desired time to wake up

Sleep Need for tonight


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ART012Initiating an Activity or Sleep

To initiate an Activity or Sleep, simply

tap the blue bar at the bottom of the

screen to access the Activity Menu.

Select the Activity and hit Start Activity.

Be sure your WHOOP Strap is connect-

ed to your device before you begin.Select Activity

Access or hide Activity Menu

START ACTIVITY

Once you’ve selected the Activity,

select “Start Activity” to begin.


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ART012Completing an Activity

To complete an Activity or Sleep, simply

tap Pause and then End & Save at the

top right. Should you need to discard

an Activity, tap Discard at the top left of

the screen.

Select “End & Save” to complete your

workout and upload your data.

You will receive this notification

if you were disconnected from

Bluetooth during your Activity. The

App will notify you when your data

is complete.

End, Save and upload Activity data

Real Time Heart Rate

Percent of Max Heart Rate

Current Activity Statistics

Discard Activity data


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ART012Sleep Auto-Detection

WHOOP detects when you fall asleep

and wake up and then logs that period

as Sleep. Using Sleep Auto-Detection,

you can track your Sleep and receive

Recovery scores without having to man-

ually start and stop or add your Sleep.

If you wake up and WHOOP has detect-

ed a Sleep (but is waiting to make sure

you’re fully awake before ending it), you

may see a “Sleep Detected - Process

Now” entry on your Overview screen.

Tapping “Process Now” will let WHOOP

know that you are not planning on

extending this sleep and the system will

therefore begin processing your Sleep

Activity.


Process Auto-Detected

Sleep Activity

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ART012Day Strain

Day Strain is a measure of the Strain

you have accumulated over the course

of an entire day. While individual work-

outs receive Strain Scores to indicate

your level of cardiovascular effort for

that discrete period of time, Day Strain

provides you with a full picture of the

Strain you are putting on your body

each day.

Day Strain is very useful in determining

what non-exercise activities are con-

tributing the most to your accumulated

Strain. This statistic can help you better

plan your days leading up to a com-

petition, or can help identify activities

during your day that may be contribut-

ing to elevated Strain. In addition, Day

Strain gives you credit for activities you

may not consider to be “workouts,”

such as your daily commute.

Day Strain Score

Day Statistics


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ART012Calendars

You can navigate to previous days

from the Strain, Recovery and Sleep

Performance pages by accessing the

Calendar view at the top of each page.

Simply touch the word ‘Today’ at the top

of the screen to pull down the calendar.

The dates of the calendar are color

coded as well. In the Strain Calendar,

days colored blue with a blue dot indi-

cate a Day Strain of 10 or higher. Days

in the Recovery calendar are color cod-

ed red, yellow or green to indicate that

day’s Recovery. In the Sleep Calendar,

days with a Sleep Performance of 70%

or higher are colored pale blue with a

pale blue dot.


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ART012Date Changing and Syncing

In addition to the Calendars, you can

navigate to previous days from the

Strain, Recovery and Sleep Perfor-

mance pages by swiping up and down.

Swipe down to move forward one day.

Swipe up to move back one day.

Swiping down while on ‘Today’ will sync

the App with the WHOOP Server.


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ART012Team Pages

If you belong to a team, you can view

your Team Strain, Recovery and Sleep

pages. These pages show leader-

boards for that day, including the team

average.


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ART012Support & Help Center

You can access the Help section from

the Menu for answers to frequently

asked questions or to report a problem

to WHOOP Customer Support by either

email or phone. The Call Center is

available Monday - Friday during normal

business hours.

The Help Center is a great resource

to find answers, from Getting Started,

to Using the Mobile and Web App. It

even includes tips to help optimize your

training.

The Help Center can be found at:

app.whoop.com/help/


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ART012One-Year Limited Product Warranty

What Does This Warranty Cover? WHOOP, Inc., provides a Limited Product War-ranty to U.S. purchasers that this new WHOOP device, including the band, battery pack, and USB charging cable (the “Product”), will be free of material defects or malfunctions that arise during normal use.

How Long Does the Coverage Last? This Limited Product Warranty lasts for 1 year from the date of initial purchase of a WHOOP Product. Any replacement Product will be warranted for the remainder of the original warranty period or 30 days, whichever is longer, or for any additional period time that may be required by applicable law.

What Will WHOOP Do? If a defect arises in the Product, WHOOP will, at its dis-cretion and to the extent permitted by law, either replace or repair any defective or malfunctioning WHOOP unit device at no charge, after a customer service rep-resentative determines that a problem with a Product is not able to be resolved through troubleshooting and guidance. If WHOOP repairs the Product, WHOOP may use new or refurbished replacement parts. Replacement Products may be new or refurbished. In the event of a defect or malfunction, these are your sole and exclusive remedies. Shipping and handling charges may apply except where prohibited by applicable law.

What Does This Warranty Not Cover? WHOOP does not warrant that the op-eration of the Product will be uninterrupted or error-free. This Limited Product Warranty does not cover software embedded in any Product and related services provided by WHOOP. See the WHOOP Terms of Use for details of your rights with respect to use of the software and related services.

This Limited Product Warranty does not cover counterfeit products, units that have been used contrary to the instructions in the User Guide, Products purchased out-side the U.S., or any problem that is caused by abuse, misuse, accidents, or acts of God. Except where prohibited by law, this Limited Product Warranty only applies to the original Purchaser of Product sold by WHOOP or an authorized reseller or sales channel.

This Limited Product Warranty does not apply to WHOOP products or services oth-er than the Products; or non-WHOOP products, even if sold by WHOOP; Products that are, or are reasonably believed to be, stolen; or software, even if packaged with, sold with, or embedded in the Product.

This Limited Product Warranty does not apply to a Product or part of a Product that has been serviced, altered, refurbished, or modified by anyone who is not authorized by WHOOP, nor does it apply to any cosmetic damage such as scratches and dents. In addition, this Limited Product Warranty does not apply to damage or defects caused by (a) use with non-WHOOP products; (b) accident, abuse, misuse, mishan-dling, flood, fire, earthquake or other external causes; (c) normal wear and tear or ag-ing of the Product such as discoloration or stretching; or (d) operating the Product (i) outside the permitted or intended uses described by WHOOP, (ii) not in accordance with instructions provided by WHOOP, or (iii) with improper voltage or power supply.

WHOOP excludes all claims for special, incidental, or consequential damages caused by breach of any express or implied warranty. WHOOP’s liability is limit-ed to the amount of the purchase price. All other warranties, express or implied,

including any statutory warranty or condition of merchantability or fitness for a

particular purpose, are disclaimed except to the extent prohibited by law. In such

event, such warranty or condition is limited to the duration of this written warranty. This warranty gives you specific legal rights. You may have other legal rights that

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ART012vary depending on where you live. Some states, including New Jersey, do not allow the exclusion or limitation of consequential or incidental damages, so the above lim-itation or exclusion may not apply to you.

No WHOOP reseller, distributor, agent, or employee is authorized to make any modification, extension, or addition to this Limited Product Warranty. If any term contained herein is held to be illegal or unenforceable, the legality or enforceability of the remaining terms shall not be affected.

How Do You Get Service? To be eligible for service under this warranty you must return the warranty registration card, the dated receipt or purchase order, or other proof of purchase indicating the date purchased, within one year of purchasing your WHOOP unit product. Contact customer service by mail, phone call, or email, to troubleshoot your device and obtain service:

WHOOP, Inc.1325 Boylston Street, Suite 401, Boston, MA 02215(617) 670-1074 | [email protected]/warranty

We will inspect your device to verify that it is a genuine WHOOP product, and if so, repair or replace it if it is received within 90 days of the date of purchase. For returned products received later than one year after the date of purchase, we will give you a price quote for the repair. If you pay the quoted price, we will repair the unit and return it to you. If you decline to pay the quoted price, we will return your device to you.

How Does State Law Apply? This warranty gives you specific legal rights, and you may also have other rights which vary from state to state.

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ART012Fitting and Caring for Your WHOOP StrapThe WHOOP Strap is designed for athletes, to help them keep track of a variety of metrics and to assess progress toward athletic goals. They are designed to track these metrics, be comfortable, and look good. To get the most out of your device, follow these tips to make sure your watch is fitted comfortably and cared for properly.

Wearing Your WHOOP Strap

The WHOOP Strap should be placed on the wrist, about 1 cm above the bone of your wrist (away from your hand). The WHOOP Strap should be snug, but not too tight – just tight enough to ensure the sensors make solid contact with your skin. If you can slide your pinky finger under the Strap, it is likely too loose.

If you are experiencing discomfort or chafing, try either tightening or loosening the band. For comfort, you may want to loosen the band after your workout. Water and sweat may also cause irritation, so make sure your watch and skin are dry once you’ve completed your workout. Consider loosening it after a workout.

Caring for Your WHOOP Strap

It is a good idea to keep your WHOOP Strap clean. Remove it regularly remove and thoroughly clean it in warm water to remove any accumulated dirt or soap residue. Avoid soaps or cleansers that may irritate your skin or damage the watch.

The WHOOP Strap’s materials have been used in a variety of wearables and other athletic applications for several years. Our testing and experience have shown that these materials are suitable for skin contact. Following these simple steps will ensure your device performs as designed.

CAUTION

Persons with high skin sensitivity, eczema, allergies, or asthma may be more likely to experience skin irritation or an allergic reaction from the WHOOP Strap or sim-ilar products. Even persons without such conditions may start to experience red-ness or skin irritation on wrists from prolonged use or if the product is not cleaned regularly as indicated above.

If you experience such symptoms: • Stop wearing and remove your WHOOP Strap immediately. Do not put it back on.• If symptoms persist for more than 2 to 3 days after removing the WHOOP Strap, consult a dermatologist.

Make sure to follow the wear and care instructions above. Avoid water, sweat or dirt build up between your skin and the product. Clean as directed.

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ART012Important Safety & Product Information

Failure to heed the following warnings could result in an accident or

medical event resulting in death or serious injury.

Health Warnings

• If you have a pacemaker or other internal electronic device, consult your phy-sician before using an athletic tracking device such as a WHOOP Strap that monitors heart rate, heart rate variability, ambient temperature, and motion.

• Always consult your physician before beginning or modifying any exercise program.

• The WHOOP Strap, accessories, and related data are intended to be used only for recreational purposes and not for medical purposes, and are not in-tended to diagnose, monitor, treat, cure, or prevent any disease or condition.

• The heart rate, heart rate variability, and other readings are for reference only, and no responsibility is accepted for the consequences of any erroneous readings.

• While the WHOOP Strap typically provides an accurate estimate of a user’s heart rate and heart rate variability, there are inherent limitations with the technology that may cause some of the heart rate/rate variability readings to be inaccurate under certain circumstances, including the user’s physical characteristics, fit of the device, and type and intensity of activity.

• WHOOP Straps rely on sensors that track your motion, heart rate, heart rate variability, and other metrics. The data and information provided by these devices is intended to be a close estimation of your activity and metrics tracked, but may not be completely accurate, including step, sleep, distance, heart rate, heart rate variability, and calorie data.

WARNING

Battery Warnings

• Lithium-ion polymer batteries are used in this device. If these guidelines are not followed, batteries may experience a shortened life span or may present a risk of damage to the device, fire, chemical burn, electrolyte leak, or injury.

• Do not leave the device exposed to a heat source or in a high-temperature location, such as in the sun in an unattended vehicle. To prevent the possi-bility of damage, remove the device from the vehicle or store it out of direct sunlight, such as in the glove box.

• Do not disassemble, modify, remanufacture, puncture or damage the device or batteries.

• Do not remove or attempt to remove the non-user-replaceable battery. • Do not expose the device or batteries to fire, explosion, or other hazard. • Do not immerse or expose removed batteries to water or other liquids. • Do not use a sharp object to remove the removable batteries. • KEEP BATTERIES AWAY FROM CHILDREN. • NEVER PUT BATTERIES IN MOUTH. Swallowing can lead to chemical burns,

perforation of soft tissue, and death. Severe burns can occur within 2 hours of ingestion. Seek medical attention immediately.

• Do not use a charging cable that is not approved or supplied by WHOOP. • Do not operate the device outside of the temperature range of 0-60 C.• When storing the device for an extended time period, store within the tem-

perature range of 0-35 C. • Contact your local waste disposal department to dispose of the device/bat-

teries in accordance with applicable local laws and regulations.

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ART012WHOOP Strap 2.0Model #: WS20

Bluetooth Qualification Declaration ID: D025845

FCC ID: 2AJ2X-WS102IC: 22056 -WS102

FCC

This device complies with Part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired op-eration.

Caution: The changes or modifications to this unit not expressly approved by the party responsible for compliance could void the user’s authority to operate the equipment.

Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pur-suant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio fre-quency energy and, if not installed and used in accor-

dance with the instructions, may cause harmful inter-ference to radio communications. However, there is no guarantee that interference will not occur in a par-ticular installation. If this equipment does cause harm-ful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the inter-ference by one or more of the following measures:

• Reorient or relocate the receiving antenna. • Increase the separation between the equipment

and receiver. • Connect the equipment into an outlet on a circuit

different from that to which the receiver is con-nected.

• Consult the dealer or an experienced radio/TV technician for help

IECS

This Class B digital apparatus complies with Canadian ICES-003. Cetappareilnumérique de la classe B estconforme à la norme NMB-003 du Canada. This device complies with RSS-247, Issue 1 of the Industry Canada Rules. Operation is subject to the following two con-ditions: (1) This device may not cause harmful interference, and (2) this device must accept any interference received, includ-ing interference that may cause undesired operation.

Ce dispositif est conforme à la norme CNR-247, 1re édition, d’Industrie Canada applicable aux appareils radio exempts de licence. Son fonctionnement est sujet aux deux condi-tions suivantes: (1) le dispositif ne doit pas produire de brouillage préjudicia-ble, et (2) ce dispositif doit accepter tout brouillage reçu, y compris un brouillage susceptible de provoquer un fonctionnement indésirable.

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